10 rules to help you gain continuity of exercise and balanced nutrition

1. The basic essence of recreational exercise is maintaining health, while aesthetic change is only a product / result of quality and continuous physical exercise.

2. The number of inactive years is tripled and you will receive the number of months within which you will have a well-designed training and nutrition plan able to achieve most of the desired transformations without shaking the body and its current state. In other words, if you have been physically inactive for five years, you will need about 15 months of continuous training and balanced nutrition to feel and see good progress.

3. Continuity / frequency of exercise is one of the most important factors of training and transformation. In order to achieve the results it is necessary to have a minimum of 2 x 45 to 60 minutes, 4 x 30 minutes or 6 x 20 minutes of well-designed training.

4. Adjust the type and content of your activities with your real psychophysical perspectives and PREFERENCES. It is desirable to be non-exclusive, or to combine different types and forms of exercise - from cycling, active walking in the nature, playing tennis or football, to participating in various group or individual fitness programs: yoga, aerobics, dancing, training on the devices or with the help of equipment
5. Zumba fitness is no better or worse training than Step aerobics, TRX training is not a miracle that will make you an athlete for five trainings, Crossfit is not for everyone ... It's important to just practice, day by day, from month to month, from year in year ... Just as the hygiene of the mouth is something that is routine and which needs to be done daily, so physical exercise should become a part of your life that is understood and not missed.

6. There are no miraculous tablets that will subcut fatty tissue to muscle tissue, whatever your propaganda advertising videos say about it.

7. When you are starving and applying intense and aggressive children, the body, no matter how the perfect mechanism is, does not know that you are doing it deliberately and it is contrary to what you would like: keeps long-term energy supplies, that is, the fat stored in the subcutaneous tissue, and Spend muscle mass. And if you do it in the long run, get into danger, and the result will not be achieved. Not even close to what your goal is.

8. Breakfast and lunch are required every day. Various, colorful colors, in the form of variva, soups, salad, with sufficient protein-rich products (animal and plant origin: fish, white and red meat, eggs, fresh cheese, Greek yogurt, various legumes, avocado, spinach, cereals which are cinema, buckwheat, spell, tooth, amaranth, millet ...). With these two main daily meals, you should have two to three small meals a day. If your goal is to lose excess pounds, avoid all known and unknown sugars and reduce the ingestion of quick carbohydrates, and try to skip late and abundant nights.

9. The healthiest drink is WATER, drink it in sufficient quantities to give the body freshness and elasticity. Keep in mind that most of the carbonated juices are full of sugar, and alcoholic beverages are very caloric.

10. Do not make a life decision when you go to practice. Be realistic, with minimal expectation, patience and positive energy. Choose and combine activities that make you happy and tired in a quality way - that's when you're barely waiting for the training to end because it's hard for you, and when it's over, you're barely waiting for a new one because you feel good, better, best ...